What it is & primary uses
A multiple-transportable-carbohydrate strategy that uses glucose-type carbohydrate plus fructose to raise delivery during very long exercise.
Main benefits
- Uses more than one intestinal transport route
- Can support higher exogenous carbohydrate oxidation in long events
Studied protocols
Research doses are grouped by outcome. They describe study designs—not a personal prescription.
30–60 g/hour
- Study duration
- During exercise lasting roughly 1–2.5 hours
- Interpretation
- The useful target depends on event duration, intensity and pre-event carbohydrate availability.
Up to 90 g/hour
- Study duration
- During events beyond about 2.5–3 hours
- Interpretation
- Glucose-type carbohydrate plus fructose supports higher absorption than glucose alone; gradual gut training is essential.
~1.2 g/kg/hour total carbohydrate
- Study duration
- First 4 hours when recovery time is under ~8 hours
- Interpretation
- Mixed glucose–fructose formats can increase ingested-carbohydrate oxidation, but performance superiority is not universal.
04Food sources & equivalents＋
Can food provide a studied amount?
Food combinations can supply both glucose and fructose, but measured sports products make the hourly total and ratio easier to control.
A variable mix of glucose-type carbohydrate and fructose
- How this was estimated
- Add total carbohydrate from labels or food records and track grams consumed per hour; do not infer a precise transporter ratio from the food name alone.
- Important limitation
- Fiber, texture, ripeness and fluid concentration can materially change tolerance during competition.
Food equivalents compare ingredient mass using published composition values. They do not prove equal absorption, formulation, physiological effect, safety or personal need.
Source: Carbohydrates for training and competition ↗05How to take it for absorption & tolerance＋
With water
Glucose-type carbohydrate and fructose use different intestinal transporters, allowing higher combined absorption in very long exercise.
- Practical approach
- Start with a lower hourly target, divide doses across the hour and train the exact fluid, gel or food format.
- Watch for
- More carbohydrate is not automatically better; excess concentration or an abrupt jump increases gastrointestinal risk.
Meal guidance reflects human pharmacokinetic, clinical, official-label or evidence-review sources where available. A food pairing can change absorption or tolerability, but does not make a supplement necessary, effective or safe for every person.
Source: Carbohydrates for training and competition ↗06Supplement interaction check＋
An unlisted pair means no established pair-specific interaction was identified in this review—not proof that every dose, product or person is safe.
This is not proof that every dose, product or user context is safe. Medication and condition checks still apply.
07Research notes＋
Strong for high carbohydrate delivery in very long endurance events when the athlete has trained the gut; unnecessary for many shorter sessions.
The correct target rises with event duration and intensity. A 90 g/hour strategy is not a default for a short gym session and should be trained before competition.
08Scientific references＋
Peer-reviewed human research and formal evidence reviews. Open each source to inspect the complete paper record.
Carbohydrates for training and competition
Dose context: 30–60 g/hour; up to 90 g/hour for very long events
Multiple transportable carbohydrate becomes relevant at the highest endurance-fueling rates.
Carbohydrate supplementation and endurance performance
Dose context: Multiple doses and formats across event durations
Benefit increased with exercise duration; high delivery and glucose–fructose strategies were most relevant beyond two hours.
Fructose–maltodextrin during short-term recovery
Dose context: 1.2 g/kg/hour for four hours
Increased ingested-carbohydrate oxidation but did not improve the subsequent time trial versus the glucose-based comparison.
09Expert & media references＋
Podcast and practitioner statements are clearly separated from research. They may explain practice or emerging ideas, but do not prove efficacy.
Dose Radar will leave this lane empty rather than invent or infer a professional opinion.